Arabic - NHS Forth Valley

Dpw©H G…#H
EATING
FOR
HEALTH in Arabic
Health Scotland, Woodburn House, Canaan Lane, Edinburgh EH10 4SG nåhk©H
1998, 2002 (Hvkgj;ßH ]p∑ ]∂n∂v¬ nak©H ‰mrπ) © NHS Health Scotland
.2002 ]d˚he©H ]ufx©H
.2004 Òhu©H DÊ Ufx©H vd¨ı
1-84485-141-9 :(D©Mv©H &Hv∂%H L®N) ISBN
IguÊ :k;í Îc©H h¬
hÑ xdsƒ Dpw©H G…#H &mœm¬ Mv f∂ v®
.Ikd¨ ‡H DÊ HÑ ndπ¬ M
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bfÿH M ,NhqÿHM I…Hmt©H K¬ Nhe…%H DˆM !ı -hiÊnu∂ hklzu¬ M
Udxjs˚ -O©˘ ,n;s©H M Pg˜H M Kˆv©H K¬ ˝@®%HM ,ÏmfüH M
.&mkj˜H G…#H mˆ hᢠvdöH G…#H M . hk¬hu≈ êsë Ñhudl“
.I©Mhk∆ §g¨ Ñh¬MV h˚vj¨H h¬ ˝Mhk∆ K¨ Ñh¬hú T®mj©H hkdg¨ Sd© C˘
.G…∫˚ h¬ §g¨ ˝h˜H K¬ v∂b˜H Rtk˚ ı !M
*cˆ DÊ Ôh…Nh¬ nƒms©H K¬ Òhux©H K¬ nde;©H Înja˚ hk˚˘
§©˘ ]©misƒ ˝m∑m©H hkg… Udxjs∂ ! ,K;© M .Òh∂#H
§©˘ G∑mj©H m;∂ Quf©H §©˘ ]fsk©hfÊ .J…Nh¬ nƒms©H
˝m∑m©H Ncu∆ Edπ K¬ /Hmß Ñhfu∑ ÑHn¬ı BHmj˜H Òhux©H
.Ijtg;∆ K¨ vd©H ÔHC Rdœ Mı Id©˘
G…#H mˆ h¬ *h˚Vı }Nmw©H Pœm∆
Wwπ M &Hm˚ı hdfƒ Dpw©H
§©˘ ˝m∑mg© ]¬B@©H ]lu≈#H
.]dp∑M ]˚BHmj¬ ]dªHc¥ ]dlπ
Mı ˇh∂N#H h;ß ”hjp∂ v®
]dk;s©H Ôhul[˜H D©hˆı
ñ}v¨hs¬ §©˘ ]k∂v˜H DÊ }vduf©H
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Ôh¨Mna˜H *cˆ Quƒ Udf∂M .]dªHcy©H ]˚BHm˜H M ,Dpw©H /Hcy©H K¨ ]¬h¨ Pªhw˚ Ôh¨Mna˜H *cˆ Dxu∆
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. ]rxk˜H Mı DüH D©hˆı ÔhdjπH S;u∂ Ôh¨Mna˜H *cˆ K¬ ñvπHM G… M
Hvkgj;ßhƒ Íhkg© ÑhlΩhuj¬ Ñhl¨V Òvr∆ ‡H Ôh¨Mna˜H *cˆ K¬ nde;©H Úhkˆ M
]∂n∂v¬ K¬ ˝ml˜H Dgp˜H ]dlüH &Mna¬ ˝@ø K¬ [Scottish Community Diet Project]
.Îvkgj;ß!H :gijs˜H Sg[¬ *nr¬ M [Scottish Consumer Council]Hvkgj;ßH ]p∑
:jrxk¬ DÊ &mk©H Hcˆ K¬ ]dgp˜H Ôh¨Mna˜H K¨ ]dÊhœ˘ Ôh¬mgu¬ §g¨ ˝mwüH ÔVNı ≥Ê
:gijs˜H Sg[é Gw∆H ,hijg…hå §g¨ &Mna¬ /ha˚˘ ]dtd… K¨ Mı
.:∂v© ]dgp˜H ]dpw©H ]d¨mj©H }nªHvƒ Mı Îvkgj;ß!H
?Ñhdgl¨ Dpw©H G…#H Dku∂ HCh¬
:NNhqÿHM I…Hmt©H
hkdr∆ NhqÿH M I…Hmt©H ı Òmd©H £mpf©H hk•fk∆
§g¨ h˚v¨hs∆ M ,h≈ns©H &Hm˚ı Quƒ M Fgr©H ŒHn¬ı K¬
˝Mhkj© UßhÊ .Bm©H Xfœ M Ut∆n˜H Òv©H Xyœ Qtø
.Òmd©H DÊ NhqÿH M I…Hmt©H K¬ ne…ı Mı Wwπ 5
.Kz∆ hó Gißı mˆ Gƒ :©cƒ Òmr∆ ı Giß n¬# I˚˘ M
,/ha∆ NhqÿHM I…Hmt©H K¬ &m˚ Îı ˝Mhkj∆ ı :gÊ
,Tt[˜HM Fgu˜H M vl[˜HM hik¬ ”Bhx©H
.Òmd©H DÊ I…Hmt©H ndw¨ K¬ HvπHM hß∫… M
:hh≈hxf©HM ÏmfüHM bfÿH
]f“M G… K¬ nf…#H Lsr©H ˇhk∑#H *cˆ G;a∆ ı F[∂
˝Mn©HM Ïmfπ }v¨ K¬ &mkw˜HM nlß#HM Qdƒ#H M G¬h;©H) bfÿH &Hm˚ı G… Gla∆M
M NhxÊ%H Ïmfπ M ]˚Mn;u˜HM BN#H M ,(Lßv©H K¬ D©hÿH D∆hƒhaj©H M hjdf©HM
Ôhdl… §g¨ ÏmfüH M G¬h;©H Plr©H K¬ &mkw˜H bfÿH &Hm˚ı Îmjë .h≈hxf©H
]gdg® &Hm˚ı ‡H v“m∆ hl… Ufa©hƒ nf…ı hÑßhsπ˘ Dxu∆ M ˇhd©#H K¬ nf…ı
Iƒ Kˆv∂ h¬ mˆ Kls∂ Îc©H Gƒ hi∆HC vpƒ Kls∆ ! ]lu≈#H *cˆ .bfÿH K¬ Pg˜H
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.:˚BM §g¨ }nxds©H
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.:ls©H K¬ &Hm˚#H *cˆ DÊ }Vm“m˜H
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.∏hf∑ G… ÏmfüH K¬ }ndf… ]∂vƒB ˝Mhk∆
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.h≈hxf©H M ]˚Mn;u˜H M BN#H K¬ nf…ı ]dl… ˝Mhk∆ . ]dsdªn©H
]dk¥ hlˆHvπ˘ ,&mfß#H DÊ :ls©H K¬ G®#H §g¨ êjwπ ˝Mhkj© UßH
*cˆ Uœ .(];˚n©H M mlgs©H M K∂Vns©H M Înpf©H :ls©h…) J∂b©hƒ
.Aj∂Mv˚hß DÊ (]fgu¬ Òı ]“Bh≈)
.2
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,Då G… nd¥ı ı v∂Nı
Quƒ nd¥ı ı v∂Nı
/hdå#H
.1
D©˘ ”hjπH ! Vh…ı
nddy∆
?ndy∆ ı v∂n∆ flc©H h¬
Dpw©H G…#H ˝mπ Pªhw˚
change?
î© Mı (Lßv©H Mı Lßv©H Tw˚) FdgüH K¬ Jkƒ Tw˚ ˝Mhk∆
G® h¬ bfÿH Iƒ Kˆv∂ hó M îöH K¬ ndo∆ .Òm∂ G… Lßv©H Gdg® ÎVhƒb©H
.{©hu˜H Lpg©H Ôh[jk¬ Fkï M IlßV
.Ñhpg¬ G®ı ]lu≈ı ˝Mhk∆ M }vªh˜H §g¨ Pg˜H UœM Fkï
Ôhfßhklg© Ôh∂mgüH M L∂n… S∂‡H M J∂m;sf©H M m∆hy©H &V
HciÊ (Ä]©hp¬ ! hig…Ó :˚≥Ê Ñh¬MV :∂v© ]lu≈#H *ciƒ Ztjë Jk… HC˘) .]∑hÿH
.Ôh∂n;s©H M Lßv©H K¬ DªHcy©H :gøV Pf… §g¨ Úv¨hsdß
,}@p˜H Ôh[jk˜H Ôhf“m©H êƒ m©Mhkj∂ :©ht≈ı &v∆ !
.Ôh∂mgüHM ]tdtÿH ]ƒnå#H ]∑hø
,Då G… there
nd¥ı ı v∂Nı
Almost
D©˘ ”hjπH
! Vh…ı
Need
to change
nddy∆ things
some
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need
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Íhd® h… ˘ ,˝h“n©H §©˘ ]fsk©hfÊ
vªHB J˚∫Ê ‰mÊ hlÊ Ñha˚˘ 37 Únwø
h¬ §©˘ ˝Mbk©H ˝Mhπ :©c© .Bm©H
v∂b∂ Îc©H nwÿH h¬ı .L®n©H Hcˆ MV
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31
32
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35
36
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h¬ §©˘ ˝Mbk©H D©Mhπ :©c© ,Bm©H
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37
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n;tj©H §©˘ hkiˆ Úm¨v˚
/hdå#H *cˆ DÊ
Ik¬ &hjf∆ Îc©H J…Nh¬ nƒms©H Mı Gp˜H Ldr∆ Td…
?Dpw©H G…#H *ndÊm∆ Edπ K¬ :¬hu≈
ÛI∂v© Gˆ
?}vl[˜H NhqÿH M Úhlß#H M I…Hmt©H K¬ }vd“ ]gd;a∆
?ÏmfüH Vvuj¬ M G¬h… M nlßı K¬ bfÿH Ôh[jk¬ M &Hm˚ı K¬ ]ußHM ]gd;a∆ M
&Hm˚ı M Lßv©H Gdg® ÎVhƒb©H îg©H M Dlßv©H Tw˚ Fdgüh… Lßv©H ]gdg® hf©ı Ôh[jk¬ M
?Qto˜H Lßv©H ÔHC îöH
?Kˆv©H ]gdg® Lü Ôh[jk¬ M [lean meat]nfˆ Lü M
?Ik¬ ]d©hÿH Mı Pg˜H ]gdg® Ôh[jk˜H K¬ ]ußHM ]gd;a∆ M
, bfÿH &Hm˚∫… ∏mœmƒ ]πMna¬ M hid©˘ Nha¬ G…˙˜H K¬ ]dp∑ ÔHNhdø M
?]tdtÿH M }bˆhöH Ôhf“m©H M ,bfÿH Iƒ Kˆv∂ h¬ M
?˝Mhkj˜H ]giß ]dp∑ ÔHNhdø M
?}@p˜H ]ƒnå#H M Ôh∂mgüH {∂Mn∆ K¬ vpg© ]ßhdß M
•
•
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ÛÏna∆ M hidÊ G…∫∆ Dj©H flnø#H K…h¬#H Ldr∆ Td… M
?Glu∆ Edπ ]…na©H Lux¬ DÊ Dp∑ Òhu≈ ]ßhdß ]l´ Gˆ •
?§ir˜H M Pfs˜H M IdÊ Ldr∆ Îc©H DüH DÊ Dp∑ Òhu≈ ]ßhdß ]l´ Gˆ •
?ÚÂhkƒı hidÊ Lguj∂ Dj©H ]dgp˜H ]ßNv˜H DÊ Dp∑ Òhu≈ ]ßhdß ]l´ Gˆ •
Òhux©H ]Êhz˚ ˝mπ Pªhw˚
,Òhux©H VHv¨≥ƒ Òhdr©H Gf® vd“ ñG;aƒ :∂v∂ Gs¥H 1
K¬ ”MnÿH vuƒ M , ]d©M#H VHm˜H ˝Mhk∆ vuƒ M
.]td©#H Jdf©H Ôh˚Hmdπ ]f¨Hv¬ Mı Jd©Hmj©H
]ømfx˜H nd¥ ]lu≈#H Udl“ Ztπ M ndqpjƒ L® 2
§g¨ Rƒı M - ]ømfx˜H ]lu≈#H K¨ ]gwtk¬ ñ}Nmwƒ
]“@e©H K¬ Dgts©H ]rfx©H DÊ /Dk©H :ls©H Mı Lpg©H
.Òmd©H Iofxjß Jk… HC˘ :∂v©
:∂v© ]“@e©H DÊ }NHnπ ]“NV Qtøı Gu“H 3
. ]“@eg© }NHnπ Íhdr¬ nqπı .]∂m•¬ Ôh“NV 5
.hik¬ Qdf©H ”no∆ ! M
ndqë Pxßı Gs¥HM .Ofx˜H ]Êhz˚ §g¨ ZÊhπ 4
êƒ Ofx˜H ÔHMVı M Udxrj©H ∏Hm©ı M Òhux©H
./Dk©H Òhux©H ndqë M Ømfx˜H Òhux©H ndqë
”h“v©H M Lpg©H ˝mπ ]g;aj˜H vdgöH ]rf≈ ˝Bı 5
,(T∂MMn;∂h˜H nÊ Mı ]“@e©H GøHV) G¬h… ñG;aƒ
.:©C nd¥ §©˘ Ofx©H Ôhldgu∆ ÔNhåı HC˘ !˘
]ƒmj;˜H Ôhldguj©H Fsπ ,ÑHvd“ Òhux©H Of≈H 6
K¬ v…∫∆ ,Òhux©H Ñhkos¬ Jk… HC˘ M .IÊ@¥ §g¨
.Ñhf©h® M Ñhfg® }v∂vå ]˚mos©H ]“NV §©˘ I©m∑M
]∑hø M ,ˇh… ñG;aƒ Lpg©H Of≈ Òv¨ ˘ 7
„nπhÊ .Œn˜H Ffs∂ v® ,”h“v©H M R˚hrk©H M n¥nf©H
ÑHvd“ Ñhof≈ ]lu≈#H *cˆ Of≈ §g¨ ÑHV∂vå Ñh∑nπ
Urf©H Dtjo∆ M hrªHN ‰n˜H m© Pfw∂ ı §©˘ ÑHv“
./D˚ Qdƒ IdÊ Ñh¬hu≈ G…∫∆ ! M .Ik¬ ]∂VNm©H
∫køhß Ig;Ê ∫køhß Ñh¬hu≈ @…Ó Jk… ˘ 8
Vnf∂ Køhs©H Únj∆ ! - :©c… Ig;Ê HÑ VNhƒ Ig…Ó Jk… ˘ M
]¨nsƒ vl[˜H M vg[˜H Òhux©H nqπı . Kos∂ VNhf©H Mı
.Nb∂nt©H Mı ]“@e©H DÊ Nmt©H §g¨ Iuœ L´ - Jdf©H §©˘
Òvojs∆ !M -]dπ@w©H /hij˚H O∂Nh∆ ['use by'] vrt∆ 9
.ˇ@y©H §g¨ hiƒ §∑m˜H }v˜H Klœ h… HC˘ !˘ Òhux©H
‰hf≈#H M Òhux©H K¨ ]td©#H Ôh˚HmdüH vuƒı1 0
.Òhux©H ndqë Pxßı M
Ôht∑M
nddyjg©
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Nmxt©H
Û hÑ ƒHnå Nmxt©H U¬ ˝Mhk∆
/h˜H Mı }mir©H Mı Îha©h…
.I…Hmt©H ndw¨ Mı
1
FdgüH U¬ I…hÊ ÍMni¬ Mı Fdƒb©hƒ Ïmfπ ]∂vƒB •
(Lßv©H G¬h… Mı Lßv©H Tw˚)
.Lßv©H ]gdg® }Vhé bfÿH KˆVH ,Dƒn˜H M Wlp˜H bfÿH K¬ ]ux® •
2
4 3
5 6
]i…ht©H ndw¨ DÊ Fgu¬ Mı ”Bh≈ Fk¨ •
(Lßv©H G¬h… Mı Lßv©H Tw˚) FdgüH U¬ Ïmfπ ]∂vƒB •
.Gsu©H U¬ bfø •
.Wlp˜H bfÿH U¬ }mix¬ /hd©m∑hÊ •
]gdg® ]kföH K¬ Gdg® •
.Wlp˜H bfÿH U¬ }NMvkf©H M Lßv©H
.}Bm¬ •
.Wlp˜H bfÿH U¬ ]®mgs¬ ]qdƒ •
∏ht∆) I…Hmt©H ]xgß K¬ /Då •
î© K¬ /Då U¬ (Bm¬ M „h“ı M
ndwuƒ Dgp˜H Mı ˇnw©H ÎVhƒb©H
]i…ht©H
Wlp¬ nd¥ Mı Wlp¬ bfø •
.]i…ht©H Dƒn¬ U¬
.]i…h¬ ]fπMı ndw¨ •
U¬ »mix¬ /hd©m∑hÊ •
.Wlp˜H |jöH
]i…hÊ ]fπ Mı ndw¨ •
}mix¬ /hd©m∑hÊ •
.Wlp˜H bfÿH U¬
]tdtø Ôhf“M
(VNhƒ Mı Køhß ÏHnå U¬)
1
bfÿH U¬ (*mp˚ M Ívu©h… Ïmfπ U¬) Nhqø ]ƒNmå •
I…HmÊ ];u… •
]i…hÊ ]fπ •
.Lßv©H Tw˚ FdgüH K¬ Ïm… •
2
L≈hlx©H U¬ K∂Vnß Mı coÊ }nfˆ Aj∂Mvkß •
(Uxr˜H :dlß bfÿH K¬ &m˚ Îı U¬)
3
]wgwƒ ]˚Mn;u¬ ]∂vƒB •
nxt©HM /!Bhf©H M L≈hlx©H
./Hnqø ]xgß •
.]i…ht©H ndwuƒ Lßv©H Gdg® ÎVhƒB î© •
]i…hÊ ]fπ •
4
}Nc©HM h˚mj©hƒ map¬ hjdƒ bfø •
]xgs©H M ]∂n;s©H
FdƒBM Nb“ ]xgß •
]i…ht©hƒ Dgp¬ Td¥N •
]i…hÊ ]fπ •
5
.hˆnarƒ ]ømfx¬ h≈hxƒ •
Mı cot©H nfˆ K¬ Ôhfu;¬ •
Gtgt©HM Vvr˜H Înpf©H :ls©H
∏htj©HM SÊn;©H ]xgß •
mldg©H na® M Gsu©H U¬
]i…ht©H ndw¨ DÊ ]fgu¬ ]i…hÊ •
]rd®N }ndxÊ •
.FdgüH K¬ Ïm… •
1
]dsdªN Ôhf“M
(VNhƒ Mı Køhß ÏHnå U¬)
2
]ømfx¬ h≈hxƒ •
(D©m…nƒ ,Xdf˚n® ,Nb“) NhqÿH K¬ h¨m˚ •
GÿH ]wgwƒ ”h“v©H Lü K¬ ]ux® •
.bfÿH Y˚Vmƒ §mgπ •
[Spaghetti bd˚m©mƒ Djd¥hfß •
3
, ]“Bh≈ ]dgr¬ h≈hxƒ M Îma¬ :lß •
]∂n;ß }NC M /!Bhƒ M
.(Lßv©H Tw˚ FdgüHM Qdf©H K¬) njs®M }Bm¬ •
4
D∆hƒhaj©H bfø Mı BN#HM Wlühƒ ÎNh…M Nhqø •
Djd¥hfs©H K¬ }ndf… ]wπ) bolognaise]
(Lpg©H ]wgwƒ Djd¥hfs©H K¬ }ndy∑ ]wπ U¬
]¨mk¬ ]xgß •
Íh® bfø •
.I…HmÊ ]xgß •
5
]ßMni¬ h≈hxƒ •
,/Hnqø /hd©m∑hÊ) NhqÿH K¬ h¨m˚ •
Lßv©H K¬ D©hÿH
([Courgettes] hßm… , Nb“ ,£Hn…
.]i…ht©hƒ §gp¬ Lßv©H Gdg® ÎVhƒB î© •
.Nhqø ]ko∂ U¬ Glπ Lü •
.]πht∆ •
Úhkß
Lßv©hƒ ]ªdg˜H :g∆ C˘ Fk[jÊ Úhkß Ôhf“M ˝Mhk∆ v∂n∆ Jk… HC˘
Gdg® ÎVhƒb©H î© K¬ Ñh•då Mı ]i…hÊ hik¬ Ñ!vƒ ˝Mhk∆ .n;s©H Mı Pg˜H Mı
Ôhf“m©H ˝Mhk∆ h¬ı .ÏmfüH K¬ ]∂vƒB M Wlp˜H bfÿHM :u;©H M Lßv©H
vªHB Jk… HC˘ Vmlp¬ nd¥ n¬∫Ê ]dsdªn©H Ôhf“m©H êƒ &mk©H Hcˆ K¬ ]tdtÿH
./h˜H Mı }mir©H Mı Îha©h… Ñhdå Ïna∆ ı :dg¨ K;© M ,Bm©H
.Ôhf“m©H êƒ }@p˜H ]ƒnå#H ˝Mhkj∆ !
. Y©hƒ Woa… :© ]dªHcy©H ]dlüH K¨ ñÔh¬mgu¬ ˝M#H Òhr˜H DÊ }nak©H *cˆ Òvr∆
1960 4/2004
]dlüH &hf∆H G∑HM ,Ñ@e¬ În;s©H /Hv©hƒ Ñhƒhw¬ m;∆ ∫… ,]∑hø Ôh“hdjπH :∂v© J˚h… ≥Ê
najßH ,G…∫∆ ! Mı G…∫∆ ı :dg¨ F[∂ h¬ ˝mπ Rgr©H ÚNMhß ˘ M . :fdf≈ hiƒ Úh∑Mı Dj©H
.:∂v© ]∂cyj©H D∑hwjøH Mı :fdf≈
[Health Promotion ]dgp˜H ]dpw©H ]d¨mj©H }nªHvƒ Gw∆H ,Ôh¬mgu˜H K¬ v∂blg© M
.Hmk¨ Jë T∆hi©H Gd©V DÊ }nªHv©H *cˆ Òh®Nı nz˚H .:jrxk¬ DÊ Department]
www.healthyliving.gov.uk
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